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Open Water Swim pool and open water race training plan 6 weeks


Nick de Meyer BTF level 3 Coach, TRX Instructor

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6 Weeks

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Plan Description

This open water swimming training plan by Speedy Swimming will have you ready for the open water season in no time!

Over the course of a 6 week period you'll become much more experienced and capable in open water swimming, the skills and drills you'll need, plus become a technically better swimmer, more able to hold your race pace for longer in open water

There are 4 sessions week with 2 trx sessions - these include arms and shoulders, chest and back, and core and stretching.

If you have any questions you can email Nick at or call on 07958635142

Nick has been an open water swim coach since 2007, learning open water coaching under Richard Stannard, and then progressing into his own swim coaching company Speedy Swimming

He has also written a swim drills book called Speedy Freestyle, and is a level 3 British Triathlon coach.

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.

Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.

Once you have signed up we will email you the Description Document.

Questions? Please visit us on the web at or email Nick directly at:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:57 hrs 1:15 hrs
0:30 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:57 hrs 1:15 hrs
0:30 hrs 0:15 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1

100m swim drills

Warm up 400m with every 4th length as back crawl. MS: 100m of each drill below with 30 secs recovery. 100m easy FC in between drills glide sculling under elbows 4x25m 10 rest fists alternating fists O ring reaching over a barrel CD: 200m mixed strokes as 50m each of BC /BR /FC /kick

Sample Day 2

Speed and sighting intro

Speedwork intro + sighting Warm Up 2x 300m as 100 FC, 100 Drill (fists on #1, O ring on #2), 100 FC Pull Main Set 5x 200m FC long stroke, accelerate final 50m then 30 recovery 20x 25m hard FC sprint 90% 15 recovery (tread water in centre of pool during "active rest") 8x 50m as Kick 25 rest followed by sighting every 5th stroke 10 rest 2x50 single arm zips + drag fingers 10 rest Cool down 200 non FC alternating strokes BC, BR, kick on back every 25m

Sample Day 3

TRX Chest and back

15 reps of each x2 with 15 rest


Sample Day 4

Open water skills and drills

Open water with partner/s. Several short race efforts 5-6 x 60 strokes @85% 20 rest. Also work on double sighting technique, group swimming, 3/4 catch up so always 1 hand in frnt for any feet in front of you, drafting, bridging gaps by kicking harder for 10m, swimming on hips and feet and swimming straight. sighting practice looking at a landmark above the deck every 4th to 6th stroke

Sample Day 6

swim race pace session

AIM: Race pace Simulation Warm Up 300 FC easy to steady Pull Set · 8x50 FC Pull , · 400 – pullbuoy and pads · Swim the 50s very hard on 3 secs Rest – you will positive split as you fatigue · At the end of the 50s, take 30s rest then swim 400 at Race Pace, check your split @ 200m (very briefly!) Speed Set (Power Drafting) · 10x50 on 60secs , min 20s RI · Get three people in your lane, leave 3 seconds apart. Rotate lead. Leader max effort Main Set · 6 x 100 FC, on 100 PB Pace + 10 secs with 10s Rest · Rest 60 seconds then… · 4 x 100 FC on 2:00 (min 30s Rest), start at 95% effort and aim to swim 0.5-1s faster per 100 Cool Down 200 very easy mix of strokes, pause 5-10s at each 25

Sample Day 7

TRX arms and shoulders

15 reps of each x2 with 15 rest

bicep curl
tricep press
y fly
clutch curl
triceps press reverse grip
w fly

Sample Day 8

10x100 (60 rest)

BT: WU. Then do 10 x 100 with 60 seconds rests. All-out effort. What was your total time for this set (or average 100 time)?

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